How to eliminate anxiety, experts teach us how to eliminate anxiety

It is inevitable to encounter unpleasant things in life, and everyone has their own pressure to face. If you don’t know how to adjust your psychology, it is easy to have bad emotions. Anxiety is also a common bad emotion. Long-term anxiety is bound to have a great impact on the quality of life. Therefore, it should be treated in time. So, how to eliminate anxiety?

Stress is everywhere in life. Many people have their own way to relieve stress, but some people do not know how to relieve their stress. Over time, many psychological problems will arise, including anxiety. So, how should we eliminate anxiety?

Here are some strategies you can use to deal with anxiety :

(1) Deep breathing and relaxation techniques : When you are in an anxious state for a long time, you will experience discomfort reactions such as palpitations, rapid breathing, muscle tension, headache, and trembling limbs. These discomfort reactions can be alleviated through deep breathing and relaxation techniques.

The key to the correct deep breathing method is: maintain a slow and even breathing rate, inhale the air deeply into the entire lung, and then exhale it all slowly. Note that when you inhale, your stomach should expand, indicating that you are breathing with your full lungs. The relaxation technique mainly uses progressive muscle relaxation. Through the repeated alternating training of contraction and relaxation of the main muscles of the whole body, people can experience the different feelings of tension and relaxation, thereby better understanding the tension reaction, and finally achieve the purpose of relaxation of the mind and body, and can adjust the functions of various organs of the body.

(2) Challenge anxious thinking : Cognitive theory holds that various one-sided or erroneous thoughts will lead to a vicious cycle of worry, causing anxiety to escalate.

Challenging anxious thoughts is about stopping anxiety from escalating by reducing the negative effects of anxious thoughts. This strategy has three steps: identifying anxious thoughts, challenging them, and finding rational ways of thinking to replace them.

(3) Gradual exposure method : Taking other behaviors such as avoidance and procrastination towards the target that you are afraid of or anxious about will cause the worry, fear and anxiety to continue.

The best way to overcome anxiety is to confront the object of your fear instead of avoiding it, helping you gradually resume the activities you were avoiding. When facing a goal or situation that scares you, you should first identify the situation that triggers your fear based on your actual situation, break down each situation into several small achievable goals, and then proceed step by step to achieve the ultimate goal of adapting to this situation.

The above experts teach us how to eliminate anxiety, hoping to provide some help to those in need. Experts say that because anxiety can easily affect patients' lives and work, if such a situation exists, it must be taken seriously and treated in time. If necessary, you can go to the hospital to find a professional doctor for psychological counseling and treatment.